Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3 Rounds:
–50 Jump Rope
–10ea Hamstring Sweep
–8ea Single Arm Kettlebell Swing
–6 Alternating Goblet Lunge
–:30sec Plank Ups
Workout Prep/ Movement Prime 1x:
–3ea Single Arm Kettlebell Clean
–20 Double Unders
–3ea Single Arm Front Rack Reverse Lunge
–20 Double Unders
Metcon
Metcon (Time)
4 Rounds for Time
10L/10R KB Cleans 53/35
35 DU
10L/10R KB front rack lunges 53/35
35 DU
Cool Down
Metcon (No Measure)
3 rounds for quality of:
Flutter Kick, 20 secs
8 L/8 R Teapots, pick load
Hip Extension Hold, 40 secs
10 L/10 R Paloff Press